RTP Group Shred Weekly Accountability : Week 5, Day 52

Sorry for this late posting. I was very busy these past days. I moved to a new pad last Sunday that's why I haven't posted my accountability pics (notice the new background). Anyways, here they are:








Seize the day!!!


Still shredding-hard this holiday season,


Alex(",)

RTP Group Shred Weekly Accountability : Week 4, Day 45

Here are my Week 4 Accountability Pix taken yesterday, December 09, 2007.




Seize the day!!!


Keep on shredding-hard,

Alex(",)

RTP Group Shred Weekly Accountability : Week 3, Day 38

This is my 3rd Sunday weekly accountability post:



Seize the day!!!


Keep on shredding-hard,

Alex(",)

RTP Group Shred Weekly Accountability : Week 2, Day 31:

My 2nd Sunday, weekly post:





Seize the day!!!


Keep on shredding-hard,

Alex

Revelation Pictures

This is my chubby face before my 6 pack abs quest:

Below are pictures before I shred-off the fats from my body:

RTP Group Shred Weekly Accountability : Week 1, Day 24

Today is the start of the 2nd part of my Shredding Phase. This is also the start of the weekly accountability of the RTP Group Shredders ("Shredder Council"- blog links on the right hand nav). I will be posting every Sunday to see for any visual progress. My goal is to shed-off the remaining fats in my body and become ripped on or before January 08, 2008. I weighed 150 lbs this morning and hopefully replace my remaining body fats with lean muscles as I run through this 2nd shred phase.


Here are my pics:


Seize the day!!!


Still Shredding Hard,

Alex

First Sunday After the 14 Day Challenge

My pics last Sunday, Nov. 11, 2007 :

Still Shredding Hard for Ripped Abs,

Alex

Day 14 Night Pics

Here are some pics on the night of Day14.

Still Shredding for Ripped Abs,

Alex

RTP Group Shred 14 Day Challenge : Day 14

The 14 day challenge started during my Day 161 of Week 23 routine (since I decided to shred fats on May 18, 2007) and finished on November 8, 2007( Day 175 of Week 25). The challenge was very exciting. I set my goal to be ripped by Day 14 on the challenge. It's up to you to judge if I made it or not. Here's what I've got:


(taken before lunch after my workout)

It so fast!!! It is hard to imagine that it is the last day of the 14 day challenge. However, this does not mean as the end of my goals as well as the "Shredder Council" that was founded during the challenge. I think this is the start of a greater accountability for each and everyone of us and the start to kick-off for a new level, a new challenge. This challenge has ignited the fires to start the momentum towards fatloss and to have a controlled healthy lifestyle. With the purpose to gain back control of their lives, to gain confidence and overcome their old form to embrace changes in their lives, for the best.


My great gratitude to for RTP Shredder Council founded by Adam Waters and for the camaraderie I have become part of. A bond that was started with a challenge so must it continue to remain and put pressure on us all and remind us that we have set goals and committed with it. Your eagerness to attain victory, commitment towards the goal, focus on staying on track, appreciation given to each and everyone, and positive feeedbacks that boosted so much courage really helped a lot. As I have said, this is only the beginning, a stepping stone towards another level. Always remember that we'll be checking with your progress, "Shredder Council".





Keep on shredding hard!!!





Still and will always be on shredding mode,



Alex(",)

RTP Group Shred 14 Day Challenge : Day 13

A Breathtaking HIIT day!

Below are my Day 13 pics:




Seize the day!!!!


On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 12

A great day! I compensated my workout today due to the unplanned rest day yesterday. I started and finished my workout routine with interval speed cardio on the treadmill. Picture was taken before lunch after my workout.



Seize the day!!!

On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 11

This is a non- exercise or shall I say, rest day. My whole day was hectic, got to do assignments for my 6PM to 10PM post graduate class. The pictures were taken at about 1AM in the morning after I returned from a 1.5 hour ride from the school.

Here are the pics :



Seize the day!!!

On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 10

Today is a High Intensity Interval Training day with ankle weights.

Here are my Day10 pics:


Keep on shredding, guys!


Seize the day!!!

On shredding-mode,


Alex

RTP Group Shred 14 Day Challenge : Day 09

It's cardio day. The treadmill and gym floor was again flooded by my sweat again.

Here are my interval speed settings:

6.4 km/h to 7.5 km/h - 1 min. each
11.2 km/h - 2 min.
8.5 km/h to 12.3 km/h - 2 min. each
9.5 km/h to 13 km/h- 2 min. each
10.5 km/h to 14 km/h- 2 min. each
9.5 km/h to 14.5 km/h- 2 min. each
8.5 km/h to 12 km/h- 1 min. each
7.5 km/h to 6.4 km/h - 1 min. each
cool down - 2 min.

Plus 2 supersets of light interval bodyweight exercises.



5 days more to go!!!!

Seize the day!!!


On shredding mode,

Alex

RTP Group Shred 14 Day Challenge : Day 08

Halfway through the challenge. My first day for the new routine, it's harder than the first one, I think. I did not even use my ankle weights, but it required a lot of my strength to complete the circuit intervals with a minute rest. I will try to lessen my rest periods in the next session to 45 seconds and add my ankle weights for additional intensity.

Below are my pix for Day 08:







Keep on shredding guys!!!

Happy Halloween!!!


On shredding mode,


Alex

RTP Group Shred 14 Day Challenge : Day 07

This is a late posting for Day07, since yesterday is a All Saint's Day, a Halloween holiday and haven't found any access to any computers. I spent the whole day as my real rest day.

Here are my clean meals all through out the day. I do not count calories, I just make sure to eat smaller portions during my meals. Here they are: 1/2 cup taho, orange-mango juice drink, banana-Q(2 piece fried banana coated on sugar caramel), Bicol Express(Bicol delicacy composed of taro leaves, lean pork meat, coconut milk, chili), macaroni soup with chicken and veggies, plus two separate rounds of mixed banana & mango shake with powdered milk.

Day07 pics below:




Seize the day!!!

On shredding-mode,


Alex

RTP Group Shred 14 Day Challenge : Day 06

Today's interval cardio was intense. It was again a 24 minute run(2 minutes per interval) with the settings below:

6.4 km/hr to 11.2 km/hr
7.5 km/hr to 12.2 km/hr
8.5 km/hr to 13.2 km/hr
9.5 km/hr to 14.2 km/hr
10.5 km/hr to 15.2 km/hr
9.5 km/hr to 14.2 km/hr

Plus 3 supersets of:

Pull-ups
Bicycle kicks
Bench Press
Double Crunches

2 sets of:

Janda Sit-ups
Elbow Plank


Here are my pix for Day 06:

RTP Group Shred 14 Day Challenge : Day 05

Today is the last day of this workout routine. After Day07, I will be switching to another routine until day 14 and hopefully increment the weights every session by 5 lbs. The circuit workouts below are supersetted with a 1 minute rest after the last exercise. See the routine below:

Day 05 Work out:

A1: Incline DB Press
A2: DB Squat
A3: Pull-ups with ankle weights
A4: Split Squat Jump with ankle weights

B1: Seated Chest Rows
B2: Stationary Lunges with DB
B3: Reverse Chest Fly
B4: Side Crunches

Below is my pix taken before noon after I got home from the gym:







Seize the day!!!

On shredding mode,

Alex

RTP Group Shred 14 Day Challenge : Day 04

Today is another rest day. Hmmm.... wondering? My rest days in this 14 days challenge will be done alternately with my weight training interval exercise. However, it will be spent running on the treadmill, instead of doing just nothing. It will almost be the same as my previous rest day in Day 02, I just incremented my treadmill run with a solid 4 minutes extension. to a total 24 minutes.

I will be doing cardio interval speed training all throughout the two weeks duration during the days I considered as rest days and compliment it with two sets of some ab work outs and upper body workouts. My full real rest day without exercise will be, I think, on Day 07.


Below is my Day 04 pix taken after I got home later in the afternoon from the gym:



Keep on shredding fats, guys!

Thanks for the overwhelming comments.

Seize the day!!!

On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 03

A great Sunday! I went to the gym at about past 11 before noon. I just sneaked there using my mountain bike because my brother needs to borrow it to buy some stuffs for the dry goods business of my sister in the Bicol province. It was an intense interval workout finished with a 4 minute interval speed run on the treadmill.

My breakfast was a half cup "taho"(warm soy bean curd sold by an early roaming street vendor) with a little "arnibal"(home-made caramel syrup) and "sago"(tapioca balls) and 2 buns of high fiber wheat breads. My prework-out meal was an oatmeal with Milo. My post workout meal were 2 egg whites plus 1 with whole yolks plus banana shake with ordinary powdered milk, my replacement for protein powders(They're costly here). My next meal is a "pinakbet", combination of sauteed okra, eggplant, squash, string beans, bitter melon(ampalaya) with a little bit of lean pork meat. My dinner was a canned tuna plus an apple.

Below is my Day 03 pix:





Seize the day!!!



On shredding-mode,



Alex

RTP Group Shred 14 Day Challenge : Day 02

This is supposedly a rest day. But, I started the morning with a moderate cycling towards our company gym and an interval speed cardio training with the treadmill plus a light full body weight exercises. It was an awesome 20-minute breathtaking, sweat pouring sprint and jog mode (I used the maximum level for the programmed interval setting of the machine) and a slight two sets of no rest in between bodyweight exercises.


Below is my Day 02 pix:

Seize the day!!!

On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 01

The shredding phase begins now!!!!

My first day was a little bit hard, as I did my limited timed-rest intervals. My heart pumps a lot and my sweat pours down the floor.

Thanks to Adam for making me part of his quest.


Below is my Day 01 pix:

Seize the day!!!!

On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 00

To give a little background, my quest began since May 18, 2007 and it will continue for the rest of my life. It all started when I saw the ripped abs of the Spartans in the movie "300". I have searched the web for information of Spartan characters in the movie and found that they have only done their training for a few months. That information boosted fire in me to also do what they have achieved. If they can do it, therefore I can do it also. And there begins my six packs abs quest.

Way back then, it's hard to loose stubborn fats.(I will post my previous photos before I started shredding my body fats after this 14 day challenge shredding phase). There was a time that I am discouraged, not until I saw Adam Waters' RTP Blog. I have always been visiting Adam Waters blog since I discovered it a few months ago and it became my inspiration to continue my quest for six pack abs.

To Adam Waters, a million thanks for the inspiration.

And also to Arnel Ricafranca of iwantsixpackabs.com. A big thanks to his fat blasting tabata protocols and circuits workout routines, enlightening nutrition information and most of all, his generosity and inspiration.

Posted below is my Day Zero pics:

Seize the day!!!!

On shredding-mode,

Alex